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  6. Salmon raw vs. Clam

Salmon raw vs. Clam — In-Depth Nutrition Comparison

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A recap on differences between salmon raw and clam

  • Salmon raw is higher in vitamin B6 and vitamin B3, yet clam is higher in vitamin B12, selenium, copper, manganese, iron, vitamin C, and phosphorus.
  • Clam covers your daily vitamin B12 needs 3988% more than salmon raw.
  • Salmon raw contains 7 times more vitamin B6 than clam. While salmon raw contains 0.818mg of vitamin B6, clam contains only 0.11mg.
  • The amount of sodium in salmon raw is lower.
  • The glycemic index of salmon raw is lower.

Food varieties used in this article are Fish, salmon, Atlantic, wild, raw and Mollusks, clam, mixed species, cooked, moist heat.

Infographic

Salmon raw vs Clam infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
Clam
Clam
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 28% 55% 105% 229% 74% 145% 157% 130% 349%
Contains more MagnesiumMagnesium +61.1%
Contains less SodiumSodium -96.3%
Contains more CalciumCalcium +666.7%
Contains more PotassiumPotassium +28.2%
Contains more IronIron +251.3%
Contains more CopperCopper +175.2%
Contains more ZincZinc +326.6%
Contains more PhosphorusPhosphorus +69%
Contains more ManganeseManganese +6150%
Contains more SeleniumSelenium +75.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 4% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 0%
Clam
Clam
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 74% 57% 0% 0% 38% 98% 63% 41% 25% 12361% 0% 22% 0%
Contains more Vitamin B1Vitamin B1 +50.7%
Contains more Vitamin B3Vitamin B3 +134.3%
Contains more Vitamin B5Vitamin B5 +144.7%
Contains more Vitamin B6Vitamin B6 +643.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1325%
Contains more Vitamin B2Vitamin B2 +12.1%
Contains more Vitamin B12Vitamin B12 +3009.7%
Contains more FolateFolate +16%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Salmon raw Clam DV% diff.
Vitamin B12 3.18µg 98.89µg 3988%
Vitamin B6 0.818mg 0.11mg 54%
Selenium 36.5µg 64µg 50%
Sodium 44mg 1202mg 50%
Copper 0.25mg 0.688mg 49%
Manganese 0.016mg 1mg 43%
Vitamin B3 7.86mg 3.354mg 28%
Iron 0.8mg 2.81mg 25%
Vitamin C 0mg 22.1mg 25%
Vitamin B5 1.664mg 0.68mg 20%
Phosphorus 200mg 338mg 20%
Zinc 0.64mg 2.73mg 19%
Vitamin A 12µg 171µg 18%
Polyunsaturated fat 2.539g 0.552g 13%
Protein 19.84g 25.55g 11%
Calcium 12mg 92mg 8%
Fats 6.34g 1.95g 7%
Vitamin B1 0.226mg 0.15mg 6%
Monounsaturated fat 2.103g 0.172g 5%
Potassium 490mg 628mg 4%
Cholesterol 55mg 67mg 4%
Vitamin B2 0.38mg 0.426mg 4%
Saturated fat 0.981g 0.188g 4%
Magnesium 29mg 18mg 3%
Carbs 0g 5.13g 2%
Folate 25µg 29µg 1%
Calories 142kcal 148kcal 0%
Net carbs 0g 5.13g N/A
Tryptophan 0.222mg 0.286mg 0%
Threonine 0.87mg 1.099mg 0%
Isoleucine 0.914mg 1.112mg 0%
Leucine 1.613mg 1.798mg 0%
Lysine 1.822mg 1.909mg 0%
Methionine 0.587mg 0.576mg 0%
Phenylalanine 0.775mg 0.915mg 0%
Valine 1.022mg 1.116mg 0%
Histidine 0.584mg 0.49mg 0%
Omega-3 - EPA 0.321g 0.138g N/A
Omega-3 - DHA 1.115g 0.146g N/A
Omega-3 - DPA 0.287g 0.104g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
Clam
Clam
2
26% 2% 5% 64% 4%
Protein: 25.55 g
Fats: 1.95 g
Carbs: 5.13 g
Water: 63.64 g
Other: 3.73 g
Contains more FatsFats +225.1%
Contains more OtherOther +42.6%
Contains more ProteinProtein +28.8%
Contains more CarbsCarbs +∞%
~equal in Water ~63.64g

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 37% 45%
Saturated fat: Sat. Fat 0.981 g
Monounsaturated fat: Mono. Fat 2.103 g
Polyunsaturated fat: Poly. Fat 2.539 g
Clam
Clam
1
21% 19% 61%
Saturated fat: Sat. Fat 0.188 g
Monounsaturated fat: Mono. Fat 0.172 g
Polyunsaturated fat: Poly. Fat 0.552 g
Contains more Mono. FatMonounsaturated fat +1122.7%
Contains more Poly. FatPolyunsaturated fat +360%
Contains less Sat. FatSaturated fat -80.8%

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/nutrients
  2. Clam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171975/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.